Workouts

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Air Squats
Empty Barbell Row
Walking Lunges
Empty Barbell Overhead Press
Back Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Back Squat Warm-Up:
16 High Plank Leg Lifts
12 Plate Squat
10 Empty Bar Back Squat

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Alternating Lunges
Elevated Push-Ups
Ring Rows
Passive Hang
Front Squat Mobility:
15 Seconds On / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Front Squat Technique and Build Up:
15 Plate Good Morning
15 Plate Squat
8 Pvc Front Squat With Coach
8 Reps @ Light Weight (About 50% 1 Rep Max)
5 Reps @ Moderate Weight (About 60% 1 Rep Max)
3 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:
5 Squat Clean
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Jumping Jacks
Alternating Lunges
Elevated Push-Ups
Ring Rows
Passive Hang
Bathroom Break and Scaling Options:

30 Seconds Work / 5 Seconds Rest X 2 Rounds
High to Low Planks
Band Overhead Press
Glute Bridge
Elevated Push-Ups
Push Press Specific Warm-Up:
On Coaches Call Out Thumbs on Shoulder Dip and Drive (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Thumbs on Shoulde Drip, Drive, and Press (Enough Reps to See Everybody Do a Few and Make Corrections)
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Moderate Weight Strict Press

Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (7 Min)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skip
Inchworms
Glute Bridge
Ait Squat
Ring Row Round 1 / Strict Pull-Ups or Negative Pull-Ups Round 2
Toes to Bar Work:
30-60 Second Passive Hang
8 Strict Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
5 Tuck UPS
5 Kipping Tuck Up
5 Kipping Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
Bathroom Break and Scaling Options:

30 Seconds Work / 5 Seconds Rest X 2 Rounds
Db Sumo Deadlift
Walking Lunges
Bent Over Db Rows
Hollow Hold
Deadlift Specific Warm-Up:
20 Seconds 90/90 Hip Roll Lift
20 Seconds Good Morning
20 Seconds Deadbug
20 Seconds KB Swing
15 Romanian Deadlift Empty Bar
On Coaches Call Out Sumo Deadlift (Enough Reps to See Everybody Do a Few and Make Corrections)

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Walking Lunges
Negative Push-Ups
Ring Rows
KB Sumo Deadlifts
Double Under Skill Work:
20 Seconds Work / 30 Seconds Rest
1) Hops
2) Hops on Target
3) High Hops on Target
4) Hops on Target Single Penguins
5) High Hops on Target Single Penguins
6) High Hops on Target Double Penguins
7) Single Under
8) High Hip Single Under
9) 3 Single Under 1 Double Under
10) 2 Single Under 1 Double Under
11) 1 Single Under 1 Double Under
12) Double Under Attempts
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Walking Lunges
Negative Push-Ups
Ring Rows
KB Sumo Deadlifts
Double Under Skill Work:
20 Seconds Work / 30 Seconds Rest
1) Hops
2) Hops on Target
3) High Hops on Target
4) Hops on Target Single Penguins
5) High Hops on Target Single Penguins
6) High Hops on Target Double Penguins
7) Single Under
8) High Hip Single Under
9) 3 Single Under 1 Double Under
10) 2 Single Under 1 Double Under
11) 1 Single Under 1 Double Under
12) Double Under Attempts
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bike or Row
Walking Lunges
Push-Ups or Elevated Push-Ups
Double Db Row
Hanging Knee Raises
Deadlift Warm-Up:
2 Minutes to Check All Athletes Starting Position and Make Adjustments
On Call Out Deadlifts (Enough Reps to See Each Athlete Perform a Few Reps)
Db Snatch Technique Breakdown: (With Coach)
5 DB Sumo Deadlift
5 DB Sumo Deadlift High Pull
5 DB Snatch
Bathroom Break and Scaling Options:
15 Side Lying DB Shoulder External Rotation Right
15 Side Lying DB Shoulder External Rotation Left
15 Bent Over DB Y Raises
8 Negative Push-Ups
Double Under Work: (4:30)
20 Seconds Work / 20 Seconds Rest
Slow Single Unders
Power Jump Single Unders
Dead Stop Double Unders (1 Rep Stop Reset)
3 Single 1 Double
2 Single 1 Double
1 Single 1 Double
Doubles
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bike or Row
Walking Lunges
Push-Ups or Elevated Push-Ups
Double Db Row
Hanging Knee Raises
Deadlift Warm-Up:
2 Minutes to Check All Athletes Starting Position and Make Adjustments
Db Snatch Technique Breakdown:
5 DB Sumo Deadlift
5 DB Sumo Deadlift High Pull
5 DB Snatch
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
High to Low Plank
Negative Push-Ups
Ring Rows
Hollow Hold
Bench Press Warm-up
20 Seconds Work Prone T Raise
20 Seconds Work Prone Overhead Raise
20 Seconds Band External Rotation Right
20 Seconds Band External Rotation Left
20 Seconds KB Bottoms up Press Right
20 Seconds KB Bottoms up Press Left
On Coaches Call Out Empty Bar Bench Press (Enough Reps to See Everybody Do a Few and Make Correction
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skip on Round 1 / Double Unders on Round 2
Chin-Ups or Chin-up Negatives
Air Squats
Db Floor Press
Db Goblet Deadlift
Run Warm-up
20 Seconds Foward Leg Swings per Side
20 Seconds Lateral Leg Swings per Side
20 Seconds Cross Body Arm Swings
20 Seconds Calf Stretch per Side
20 Seconds Runner Stretch per Side
20 Seconds Quad Stretch per Side
200M Run
30 Seconds Lengths Skipping A’s
30 Seconds Lengths Butt Kickers
30 Seconds Punter Kicks
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skip on Round 1 / Double Unders on Round 2
Chin-Ups or Chin-up Negatives
Air Squats
Db Floor Press
Db Goblet Deadlift
Run Warm-up
20 Seconds Foward Leg Swings per Side
20 Seconds Lateral Leg Swings per Side
20 Seconds Cross Body Arm Swings
20 Seconds Calf Stretch per Side
20 Seconds Runner Stretch per Side
20 Seconds Quad Stretch per Side
200M Run
30 Seconds Lengths Skipping A’s
30 Seconds Lengths Butt Kickers
30 Seconds Punter Kicks
Bench Press Warm-Up: (5 Min)
20 Seconds Prone T Raise
20 Seconds Prone Overhead Raise
20 Seconds High Plank Shoulder Taps
On Coaches Call Out Empty Bar Bench Press (Enough Reps to See Everybody Do a Few and Make Corrections)
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Ring Rows
Assisted Ring or Box Dips
Walking Lunges
Lying Leg Raises
Clean Mobility:
20 Seconds Calf Stretch per Side
20 Seconds Half Kneeling Inner Thigh Stretch per Side
20 Seconds Forearm Stretch per Side
Clean Technique Breakdown: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 30 Seconds
Bathroom Break and Scaling Options:

Chalk Talk:
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Ring Rows
Assisted Ring or Box Dips
Walking Lunges
Lying Leg Raises
Clean Mobility:
20 Seconds Calf Stretch per Side
20 Seconds Half Kneeling Inner Thigh Stretch per Side
20 Seconds Forearm Stretch per Side
Clean Technique Breakdown: (With Coach Using PVC)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 30 Seconds
Bathroom Break and Scaling Options:

Chalk Talk: (3 Minutes)
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Jumping Jacks
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
Back Squat Specific Warm-Up:
20 Seconds Calf Stretch Right
20 Seconds Calf Stretch Left
20 Seconds Kneeling Inner Thigh Stretch Right
20 Seconds Kneeling Inner Thigh Stretch Left
20 Seconds Deadbug
12 Plate Squat
On Coaches Call Out Back Squat Empty Bar (Enough Reps to See Everybody Do a Few and Make Corrections)

30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
Clean Mobility:
20 Seconds Calf Stretch per Side
20 Seconds Half Kneeling Inner Thigh Stretch per Side
20 Seconds Forearm Stretch per Side
Clean Technique Breakdown: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
Clean Mobility:
20 Seconds Calf Stretch per Side
20 Seconds Half Kneeling Inner Thigh Stretch per Side
20 Seconds Forearm Stretch per Side
Clean Technique Breakdown: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Back Squat Warm-up
On Call Back Squats (Enough Reps to See Each Athlete)
Bathroom Break and Scaling Options: